Virtual Nutrition Club

Hi there, Yes, I've observed that patients who are usually involved in stress eating may have Vitamin D, Vitamin B6, iron, Vitamin 12, folate, and magnesium deficiency. At times they may also lack consumption of enough good fats. Here's how I help them combat the same. -Taking enough vitamin D from the sunlight, at least 10-15 mins daily, and including foods like eggs, lean meat, and fortified foods. - For other nutrient deficiencies, I'd suggest them to consume enough green leafy vegetables, lean meat, dairy and dairy products, avocado, nuts, seeds, beans, lentils, etc. -Making them aware about why they are eating during stress is equally important. -So, I usually ask my clients to maintain a food dairy so that they know whether they are hungry or are eating due to stress. - I also ask them to meditate, and do yoga whenever stressed. -Going out, talking to your loved ones, taking up a hobby, walking are great ways to deal with stress, too. I hope this helps ✨

Hi there, I hope you are well. Ideally, there are a few foods or beverages that you should be cautious while consuming. - Fish- High mercury levels are found is certain fishes such as swordfish, king mackerel, tile fish, shark, blue fin tuna, sea bass, etc. These fishes are best avoided rather you can opt for salmon, shrimp, sardines, etc. - Alcohol- Alcohol is best avoided. However, occasional consumption once in a while not more than 30ml is okay but do reconfirm with your doctor before consumption. - Caffeine - Two small cups of caffeine are fine to consume but one should avoid going overboard. - Packaged, processed, and refined foods- These are okay to be consumed occasionally but regular consumption can lead to weight gain, and increased cravings. Follow a healthy, well-balanced diet with loads of green leafy vegetables, yogurt, beans, pulses, lean meat, nuts, seeds, fruits, bell peppers in order to have a smooth sailing lactation phase :) I hope this helps. Take care ✨

Hi there, I hope you are well. Here's how you can stick to portion control. 1) Start by eating in a small plate, the smaller the plate the less likely you are to eat more. 2) Before beginning your meal have a bowl of yogurt and a small bowl of salad. This will fill you up and you won't eat much. 3) Drink small sips of water in between, this will also fill you up a little. 4) Once you've eaten one helping on food, distance yourself from the table and take your plate along. 5) Avoid remaining the vicinity of food. 6) Chew on to some fennel seeds or jeera to make yourself feel that you've eaten enough. 7) Whenever you eat a meal, ensure to chew your food well. This way you will feel full soon. 8) Ensure to eat your mid-meals or healthy snacks to avoid over -eating during lunch or dinner. I hope this helps. So more personalized inputs and tips, you can get in touch with me for a one -one consultation :) Take care.

Hi there, I hope you are well. Yes, I've observed that patients who are usually involved in stress eating may have Vitamin D, Vitamin B6, iron, Vitamin 12, folate, and magnesium deficiency. At times they may also lack consumption of enough good fats. Here's how I help them combat the same. - Taking enough vitamin D from the sunlight, at least 10-15 mins daily, and including foods like eggs, lean meat, and fortified foods. - For other nutrient deficiencies, I'd suggest them to consume enough green leafy vegetables, lean meat, dairy and dairy products, avocado, nuts, seeds, beans, lentils, etc. - Making them aware about why they are eating during stress is equally important. - So, I usually ask my clients to maintain a food dairy so that they know whether they are hungry or are eating due to stress. - I also ask them to meditate, and do yoga whenever stressed. - Going out, talking to your loved ones, taking up a hobby, walking are great ways to deal with stress, too.

Hi there, I hope you are well. -Yes, intermittent fasting can help with weight loss. -However, Intermittent fasting has to be done strategically and under the advice of an expert. -Pregnant, lactating women need to avoid intermittent fasting and even individuals who suffer from health issues such as Diabetes, Hypertension, etc. - There are various methods to do intermittent fasting but the 16:8 method is largely followed and considered safe. - In this you need to consume food during the 8hrs window and fast for about 16hrs. - You need to eat a balanced meals during the eating window and avoid processed, packaged, refined, sugar laden or fried foods :) - You can begin from any one day of the week, however, I'd urge you to book a one-one consultation with me so that I can guide you better on it :) Take care.

Focus on balanced meals, low glycemic index foods, and plenty of fruits, vegetables, lean proteins, and healthy fats. Limit processed foods, sugars, and refined carbohydrates. Additionally, maintaining a healthy weight through diet and exercise can positively impact PCOS symptoms and fertility.

Hi there, I hope you are well. Sure :) 1) Firstly, you need to understand which situations, places or people trigger such emotions. 2) Once you've analysed the same, you will have to look for ways to avoid it. 3) However, If it seems unavoidable then I would suggest you to practice mindfulness by meditating or doing some yoga. 4) Then, you need to maintain a journal with all the times you've eaten under stress, and what foods you've eaten in such circumstances. Basically, it's great to write down your triggers as well. 6) Distract yourself and go for a walk, listen to music, talk to a friend, cook your favourite meal, take up a hobby, etc. 7) Ask yourself whether you are hungry or you are eating out of stress. 8) Avoid attaching emotions to food. 9) Let consuming food make you feel happy. 10) Count from 1-10, and then, 10-1 to ensure that you are calm and eating mindfully. I hope this helps, take care ✨

Hi there, I hope you are well. To safely increase your calorie intake for weight gain here's what you can do. 1) Ensure to include foods which are good for your digestion, especially complex carbohydrates such as wheat, barley, quinoa, millets, etc. 2) While you are looking to increase your calorie intake, avoid adding to many sugar laden foods, or beverages to the diet, because those are empty calories and don't provide any nutrition. - Have sugar, jaggery, honey but in moderation only. - Have enough protein as protein can help you in appropriate weight gain. Lean meat, dairy and dairy products, nuts, beans, lentils are good sources. - Add ghee to your diet ( not more than a tbsp) - Include strength training workouts for better results. - Avoid packaged, and refined foods. - Include dates, anjeer, dried apricots to your routine. For more personalized tips, and diet, you can book a one-one consultation with me :) Take care ✨

Hi Ayesha, I hope you are well. Hypothyroidism is caused when your thyroid gland doesn't produce enough T3, and T4 hormones that are required for growth, and metabolism. How can you adjust your diet? - Consumption of Cruciferous vegetables such as cabbage, cauliflower, broccoli, spinach can be in the cooked form, twice a week. Avoiding consume a raw salad made out of these veggies. - Include iodine rich foods such as fish, milk, eggs, chicken, and iodized salt as iodine is necessary for proper functioning of the thyroid gland. - Include fresh fruits and other vegetables to the diet for their antioxidant content. - Add nuts such as Brazil nuts that are a great source of selenium, & Omega 3 fatty acids both of which are needed for better functioning of the thyroid gland. - Add iron rich foods such as lean meat, nuts, seeds, beans, lentils, methi to the diet to avoid deficiency. - Include bone broth & fatty fish to the diet. - Avoided packaged, refined & ultra-processed foods Take care:)

Hi there, I hope you are well. If you feel sluggish, and tired throughout the day...then, you must get your iron, VitB12, blood sugar levels, and Vitamin D levels checked. Foods that you can include - 1) Fatty fish 2) Green leafy vegetables 3) Berries 4) Citrus fruits 5) Garden cress seeds 6) Nuts ( almonds, walnuts,etc) 7) Chia seeds, and flaxseeds. 8) Sesame seeds. 9) Eggs 10) Beans 11) Dairy and dairy products 12) Dates, and apricot I hope this helps :)